How to Do a Pilates Spine Stretch
For the Pilates spine stretch forward, you want to start with your
Hi, my name is Audrey Laurelton, owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com today to show you how to do the Pilates spine stretch forward.For the Pilates spine stretch forward, you want to start with your legs extended out in front of you, a little bit wider than hip width apart. you're going to put a nice flex in the feet, drawing the toes back, including those baby toes. Then we are going to reach the arms up, right at the shoulder level. Make sure the shoulders are pressing down and to the back and that you are lifting through the crown of the head up to the ceiling. Then from there add a little squeeze in the tush to get just a little but taller.Take an inhale as you drop the chin down. You are going to start to round forward, creating a nice C-position in the upper body. Feel like you are rounding over a beach ball as you try to bring the crown of the head down toward the mat, keeping the abs engaged. Then take another inhale. Draw your navel in toward your spine and start rolling back up stacking each vertebra on top of the other so that you feel like you are lifting back to that flat back position.You want to be careful, as you go forward, that you don't let the abs go and just reach out and make it a complete hamstring stretch. There is a stretch of the hamstring involved, but you also want to make sure you are stretching the spine, creating as much spine between the vertebrae as possible. As you roll up, be careful not to roll backwards first and then back up. It's really helpful to think about rolling up against a wall. So you are drawing that navel in but you are also reaching up to create as much space between the vertebrae as possible. Thank you for watching. For more information, go to: health.about.com.